10.29.11

WARMUP

Double Under Practice

METCON

"Trick or Treat"

10 Min:

Everyone in the class plank hold.

Cycle 1 athlete to "Burpee Leap Frog"

over each person then resume a plank.

 

*everytime a person falls from the plank

x 5 KB swings for penalty at end

10.28.11

WARMUP

2 Rounds:

10 Squats

Butt Kicks x 1 Length

10 Ring Rows

STRENGTH/SKILL

Reverse Lunges X 5/leg

Bent Row x 12

Barbell Rollouts x 10

Reverse Lunges: 105x5

Bent Row: 95x12 

METCON

AMRAP IN 12 MINS

10 SDHP (95#)

10 Box Jumps (30")

20 Situps

5 rounds + 2SDHP

10.27.11

WARMUP

500M Row

Snatch Progession led by coach

STRENGTH/SKILL

Power Snatch x 1

Floor Press x 3

OH Pallof Press x 30sec/side

Power Snatch: 95x1

Floor Press: 155x3

METCON

21-15-9

Left Arm KB Snatch (35#)

Right Arm KB Snatch

Pullups

7:31

10.26.11

WARMUP

200M Run

5 OH Squats

5 KB Snatches/side

2 Turkish Getups/side

STRENGTH/SKILL

Sumo Deadlift x 3

Weight Pullup x 2

Sprint 1 length, start with chest on the floor

 

METCON

Bear Complex

3 Rounds:

5 Bear Complex: (95#)

1 Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press, behind the neck

Rest 60 Sec between rounds

6:09

10.25.11

WARMUP

2 Rounds:

20 Walking Lunges

Burpee Broad Jumps x 1 Length

2 Cast Wall Walks

STRENGTH/SKILL

Clean & Jerk x 3

Max Height Box Jumps x 5

Russian Twist x 18

C&J: 75x3, 95x3, 115x3, 125x3, 135x3

Box Jump: 30in x5, 33in x 5, 38in x5

Russian Twist: 35x18, 35x18, 53x18 

METCON

3 Rounds

20 KB Swings (53#)

15 Burpees

10 Walking Lunges

5:50

10.24.11

WARMUP

300m Ski

2 Rounds:

5 Deck Squats

5 Ring Rows

5 Scap Pushups

STRENGTH/SKILL

Reverse Lunges x 4/leg

Bent Row x 6

Barbell Rollouts x 8

METCON

AMRAP 15 min:

10 Pushups (games style)

10 Pistols/total

10 Pullups

10 Wall Ball Shots (20#)

5rounds + 10 pushups + 10 pistols + 2 pullups 

ROWING INTERVALS

15 rounds of:
20s on/ 40s off

Individual Intervals ~ 105m
Total Meters ~ 1,500m  

10.21.11

WARMUP

300m Ski

Snatch Progression with coach

STRENGTH/SKILL

Full Snatch x 1

Floor Bench Press x 3

OH Pallof Press x 30sec/side

Full Snatch: 75x1, 75x1, 95x1, 95x1, 95x1

Floor Bench Press: 135x5, 165x3

OH Pallof Press: 1x30s/side, 1x30s/side

 

METCON

3 Rounds For Time:

Max Rep In 1 Min/station:

Wall Ball Shots (20#)

Row (Cal)

Toes to Bar

Ski Erg

Rest 30sec between rounds

Total Reps= 173